{"id":8703,"date":"2023-11-09T21:08:34","date_gmt":"2023-11-09T14:08:34","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=8703"},"modified":"2023-11-09T21:08:34","modified_gmt":"2023-11-09T14:08:34","slug":"weight-lifting-and-trauma-the-healing-connection","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=8703","title":{"rendered":"Weight Lifting and Trauma: The Healing Connection"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p><a href=\"https:\/\/www.alyssaages.com\/about\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.alyssaages.com\/about\">Alyssa Ages<\/a> was no stranger to the gym when she had a miscarriage in her mid-30s. A Strongman competitor, CrossFitter, and Ironman finisher, she was the strongest she\u2019d ever been athletically. But after losing the pregnancy, she felt vulnerable and broken, and lost a sense of trust in her body. When she returned to the gym, the goal wasn\u2019t to build more strength, but to tap into strength training\u2019s palliative emotional capabilities.<\/p>\n<p>\u201cAfter my miscarriage, I was searching for something more\u2014a way to believe in my body once again,\u201d Ages says.<\/p>\n<p>While weight lifting is, of course, <a href=\"https:\/\/www.wellandgood.com\/exercise-as-therapy\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/exercise-as-therapy\/\">not a replacement for therapy<\/a>, research shows that the tangible challenge of lifting a heavy barbell can <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10400004\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10400004\/\"><span>foster greater mind-body connection<\/span><sup>1<\/sup><\/a>, as it did for Ages, who recounts her story in <a href=\"https:\/\/www.alyssaages.com\/book\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.alyssaages.com\/book\"><em>Secrets of Giants: A Journey to Uncover The True Meaning of Strength<\/em><\/a>.<\/p>\n<p>To be certain, trauma and post-traumatic stress disorder (PTSD) are difficult to <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSLS-1129649%26url%3Dhttps%253A%252F%252Flink.springer.com%252Farticle%252F10.1007%252Fs00702-016-1601-y&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fweight-lifting-trauma%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/link.springer.com\/article\/10.1007\/s00702-016-1601-y\" data-type=\"affiliateLink\" data-aff-intermediate=\"https:\/\/go.skimresources.com?id=104860X1561639&amp;xs=1&amp;xcust=STMSLS-1129649&amp;url=https%3A%2F%2Flink.springer.com%2Farticle%2F10.1007%2Fs00702-016-1601-y\"><span>remedy<\/span><sup>2<\/sup><\/a>, and what\u2019s most effective for one person might not work at all for the next. But while healing can happen in the therapy office, for some people, it can also occur on the floor of a gym.<\/p>\n<h2>How can lifting help heal trauma?<\/h2>\n<p>Trauma specialist <a href=\"https:\/\/www.mariahrooneylicsw.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.mariahrooneylicsw.com\/\">Mariah Rooney, MSW, LCSW,<\/a> co-founded <a href=\"https:\/\/www.traumainformedweightlifting.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.traumainformedweightlifting.com\/\">Trauma Informed Weight Lifting<\/a> in 2018 after hearing countless stories from people who turned to lifting to cope with mental health challenges, but had harmful or unwelcoming experiences in fitness spaces. Today, the nonprofit researches the healing potential of weight lifting and teaches trainers how to better support the needs of people with trauma who walk through a gym\u2019s doors. In this work, she and her colleagues have observed a number of ways that lifting can lead to healing, with lessons and takeaways that translate from the gym to life. Here are a few of the most powerful effects weight lifting can have on trauma.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/weight-lifting-trauma\/\" current-title=\"Lifting Weights Doesn\u2019t Only Make Us Physically Stronger\u2014It Can Support Trauma Healing, Too\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/11\/GettyImages-weight-lifting-trauma-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-05-09\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/weight-lifting-trauma\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/weight-lifting-trauma\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/weight-lifting-trauma\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h3>The challenges can build self-trust and agency<\/h3>\n<p>Rooney explains that one of the greatest impacts of trauma is that it disconnects us from ourselves\u2014including our sense of safety, sense of belonging, and connection to the world. One of the findings in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10400004\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10400004\/\"><span>recent research<\/span><sup>1<\/sup><\/a> is that weightlifting can help reestablish a severed connection with the body by building self-trust. \u201cWeightlifting is a constant question,\u201d she explains. Those lifting face the inquiries: <em>Can I do this? Can I lift that? Can I do this with good form and not get injured?<\/em><\/p>\n<p>\u201cBeing in the position to even ask those questions and then being willing to try to see what the answer is, builds up a lot of self-trust for people because you learn that you can do really hard things, you can lift heavy things, and you can move your body in ways you didn&#8217;t know you could,\u201d Rooney says.<\/p>\n<p>Just as important as finding the answer to these questions is honoring your ability to say no to them, which can help build agency when trauma so commonly takes autonomy away.<\/p>\n<h3>The physical sensations can bring people back into their bodies<\/h3>\n<p>Rooney says that sometimes, a byproduct of adapting to trauma is to become highly dissociated, when a person detaches from their feelings, thoughts, or physical sensations in response to being overwhelmed. \u201cWe can leverage things like weightlifting, to support regulation for people who may be dissociated,\u201d Rooney says. The external stimulus, like the barbell on your back or the texture of knurling (the metal pattern on a barbell) is a way to connect to the body, and physically feel your muscles and joints again, <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1755296623000194?via%3Dihub\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1755296623000194?via%3Dihub\"><span>reengaging the mind-body connection<\/span><sup>4<\/sup><\/a>.<\/p>\n<p>For Ages, it was particularly helpful to reconnect with a part of her body that she felt had betrayed her. \u201cIn order to move something heavy, like going for a heavy deadlift, I had to brace my core to protect my back,\u201d she recounts. \u201cI would take a deep breath in and feel my abdomen press against my weight belt. In that moment, if I wanted to lift that bar safely, I had to believe that part of my body\u2014the one that had been home to so much sadness, that felt so weak\u2014could also be a place of strength.\u201d<\/p>\n<h3>The intervals can expand emotional resilience<\/h3>\n<p>Interval training, which involves short bursts of exercise met by rest\u2014a necessary feature of weight lifting\u2014may <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8020774\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8020774\/\">widen someone\u2019s \u201cwindow of tolerance,\u201d<\/a> or the space in which someone can comfortably deal with stressors. Trauma can shrink your window of tolerance, making it easier to become dysregulated. With interval training, the capacity to do a hard thing for a short period can build resilience and <a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/1559827610368771\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/1559827610368771\">confidence<\/a>.<\/p>\n<h2>What to look for if you\u2019re lifting for trauma healing<\/h2>\n<p>If you\u2019re working out to work through trauma, look for a gym with staff members that have a foundational understanding of trauma, how it manifests, and how it may impact people, Rooney says. Pay attention to signs of general inclusivity, which can span from marketing language to gender-neutral bathrooms, and signal a welcoming space.<\/p>\n<p>Rooney also says to look for coaches and trainers who operate from a place of curiosity about client behavior. She explains how behaviors historically labeled in fitness spaces as \u201cunmotivated,\u201d like not showing up to a session or exhibiting resistance toward a certain exercise, should be met with a question instead of the all-too-common drill-sergeant mentality of \u201cjust do it.\u201d Especially when working through trauma, it\u2019s important to go at your own pace and ensure that your coach prioritizes your safety and needs.<\/p>\n<p>Also, remember that engaging in community can be particularly beneficial on the road to healing. The right environment can help you find your people, and find your strength again, inside and out.<\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Vigue, Dana et al. \u201cTrauma informed weight lifting: considerations for coaches, trainers and gym environments.\u201d\u00a0<i>Frontiers in psychology<\/i>\u00a0vol. 14 1224594. 20 Jul. 2023, doi:10.3389\/fpsyg.2023.1224594            <\/li>\n<li>\n              Konrad, Kerstin et al. \u201cEarly trauma: long lasting, difficult to treat and transmitted to the next generation.\u201d\u00a0<i>Journal of neural transmission (Vienna, Austria : 1996)<\/i>\u00a0vol. 123,9 (2016): 1033-5. doi:10.1007\/s00702-016-1601-y            <\/li>\n<li>\n              Nowakowski-Sims, Eva, et al. \u2018A Grounded Theory of Weight Lifting as a Healing Strategy for Trauma\u2019.\u00a0<i>Mental Health and Physical Activity<\/i>, vol. 25, no. 100521, Elsevier BV, Oct. 2023, p. 100521, https:\/\/doi.org10.1016\/j.mhpa.2023.100521.            <\/li>\n<li>\n              O\u2019Connor, Patrick J. et al. \u2018Mental Health Benefits of Strength Training in Adults\u2019. <em>American College of Lifestyle Medicine<\/em>, vol. 4, no. 5, May 2019, https:\/\/doi.org\/10.1177\/1559827610368771            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Alyssa Ages was no stranger to the gym when she had a miscarriage in her mid-30s. A Strongman competitor, CrossFitter, and Ironman finisher, she was the strongest she\u2019d ever been athletically. But after losing the pregnancy, she felt vulnerable and broken, and lost a sense of trust in her body. When she returned to the &hellip;<\/p>\n","protected":false},"author":3,"featured_media":8704,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-8703","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8703","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8703"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8703\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/8704"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8703"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8703"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8703"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}